Comparing Nutrients in 5 ounces Canned Beans VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Canned Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	4.6% 133kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.078g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	30% 39g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	0.57% 0.41g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.05% 2.2g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.25g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 6.8g	% 0.24g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	12% 6.73g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.12% 0.31mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.25% 17μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	18.6% 16.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	21% 1.7mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	13.5% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 105mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.23mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.76% 102g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beans VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Beans versus 5 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Canned Beans have 1.3 times more Vitamin B2 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Vitamin B1, 5 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Canned Beans with Salt.
• 5 ounces of Canned Beans have insufficient amounts of Vitamin C
• Both Canned Beans with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Canned Beans have 2.6 times more Calcium, 1.6 times more Iron, 50 times more Selenium and 5.7 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Manganese, 1.3 times more Phosphorus and 2.1 times more Potassium than Canned Beans with Salt.
• Both Canned Beans and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper, Magnesium and Sodium per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Beans have 27.4 times more Sugars, more Fructose, 1.8 times more Fiber and 1.9 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Energy, 13.9 times more Fat, 15.2 times more Saturated Fat and 1.3 times more Carbohydrate than Canned Beans with Salt.
• Both Canned Beans with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.